92 degrees and dew point of 72, so a perfect night to do a cross country, two man relay of 8x1 mile! Managed 4 sub 6:15 miles, so feeling pretty good about the effort. Not a hilly course, but was lumpy and uneven andd never felt like I had good footing. Tomorrow night it is the Geezer Chase, where us old guys get a 2 minute headstart in a 2 mile cross country race against the CC team. Fun stuff!

92 degrees and dew point of 72, so a perfect night to do a cross country, two man relay of 8x1 mile! Managed 4 sub 6:15 miles, so feeling pretty good about the effort. Not a hilly course, but was lumpy and uneven andd never felt like I had good footing. Tomorrow night it is the Geezer Chase, where us old guys get a 2 minute headstart in a 2 mile cross country race against the CC team. Fun stuff!

That's sounds like a blast getting a two minute head start. Two miles two minutes. Even if I ran 5:15 pace they'd they have to run 4:14 to beat me. I'm sorry but kids these days aren't as talented. Swamp if you run it awesome give them hell the last quarter.

Nils divorced Pfitz last I heard he was seen leaving a Hugendubel store with a German copy of Brad Hudson and some German fetish porn on Dancers Hips. He'll be back once all the fetish pages are stuck together and he can only quote Brad Hudson.

. I miss being on my HS team soooo much. Feels so weird right now not being in HS anymore and having school starting soon, I don't like it. I liked highschool, it was easy and fun, college and the real world don't seem quite so appealing

oh man this is hilarious

high school sucks dude, you'll soon see. college is 100x better, especially for running because you choose your class times to fit your running schedule.

Yesterday I tried an interval session for the first time in 18 months, when I was sidelined for a long time with a groin injury. Even now, when picking up the pace beyond 15km/h or doing strides, I can sometimes still feel some tightness/very light irritiation in that area but with regular stretching and intermittent ice pack treatment it is under control. But I didn't dare doing intervals because of this for a long time although I like the workout in itself very much.

Anyway, as my goal marathon is coming closer, I have planned 4 of these interval workouts and this one was a first careful try out. 5x1k in 3:43, 3:40, 3:39, 3:37, 3:34 with a 2:30 jog in between. Definitely felt like 7 of those were possible and at a faster average pace. The first one in fact was the hardest. Again, slight irritation in the groin area during that first interval but nothing to worry about as this morning during an easy run there was no leftover pain.

. I miss being on my HS team soooo much. Feels so weird right now not being in HS anymore and having school starting soon, I don't like it. I liked highschool, it was easy and fun, college and the real world don't seem quite so appealing

oh man this is hilarious

high school sucks dude, you'll soon see. college is 100x better, especially for running because you choose your class times to fit your running schedule.

where are you going to school?

Maybe you're right. I'm going to community college this year, they have no team so I'm running on my own. I just really miss the team atmosphere from last year. Our team had a really good season last year and it was a lot of fun, which is probably why I miss it lol. I just want to be on a close knit team again sometime.

Nils divorced Pfitz last I heard he was seen leaving a Hugendubel store with a German copy of Brad Hudson and some German fetish porn on Dancers Hips. He'll be back once all the fetish pages are stuck together and he can only quote Brad Hudson.

Nils, wherever you are, I just ran a 10 mile MP workout on a track. It wasn't too bad at all. Knees and hips are a little sore from the turning but not as bad as I thought they would be. And it wasn't too boring either. I could imagine doing that again, but I think it made the workout a little too easy.

About 5 miles in, 60 kids from the local high school cross country team showed up. I checked with the coach to make sure I wasn't in the way (it's a town track, not a school track) and then just ran around them. It was a bit of a mess with kids horsing around all over the place and heckling me and stuff. I guess that's good practice for race day distractions. They started doing speed stuff when I had a few miles left, and that was tough for me to stay at MP when they were going by me. Ended up doing a dozen laps in lane 6, so by the end I wasn't even watching pace, was just having fun.

GPS said 40 laps was 10.3 miles when it really should have been 9.94, although my lane hopping makes a comparison impossible. I'm going to assume I did 10 miles even in 1:07. 6:42 pace which I'll be ecstatic with if I can pull off on race day.

Nils divorced Pfitz last I heard he was seen leaving a Hugendubel store with a German copy of Brad Hudson and some German fetish porn on Dancers Hips. He'll be back once all the fetish pages are stuck together and he can only quote Brad Hudson.

Slammin - you edit your posts too much. The good stuff here never made my email version. I guess that's the down side. The good side is I get an email of all the other stuff you post before the moderators delete it.

Hey everyone! I can't remember if I poked my head in here earlier in the year, and there's too many pages to go check, so I'll just pretend like I didn't.

My first marathon will be in the spring, and I may be overly ambitious, but I think with the right training, I might have a shot at sub-3, so here I am. A little about me, I just started running last April and have been doing around 50-55mpw for a while now, very comfortable at that level and very comfortable with 15 milers. I have a few 18-20 milers under my belt also, as well as one 26.25 mile long run gone wild back in December (3:32). Probably wasn't the smartest idea for a new runner, but I had worked up to 20 miles and I just wanted to see what it would feel like, wasn't horrible, but definitely gave me a healthy respect for the distance. After that I capped my long runs at 15 miles to train for a goal half this past March (my PR listed in my sig), and have just been cruising at about the same mileage over the summer. I haven't done a plan yet, in fact, I haven't even done any speed work yet, I just get out the door and run at whatever pace feels comfortable that day (around 8:00-8:30 in the heat lately, was hitting sub-8s regularly before it got hot), usually 7-8 miles daily and a long run on the weekends.

I'm currently planning on doing a Pfitz 18/70 plan starting in Nov for my March race, unless you guys think that a different plan might work better, I'm always open to suggestions and looking to learn.

Welcome dtothe2nd. Based on your race times and mileage base, I thing sub 3 is a stretch for the spring. I think you are 2 to 3 cycles.

Another Geezer Chase is in the books. I did not caught bY a HS CC runner and finished 3rd overall with a time of 11:34 (2 mile CC run). That's two nights in a row of racing in 90 plus degrees and dew points of 72.

Hey everyone! I can't remember if I poked my head in here earlier in the year, and there's too many pages to go check, so I'll just pretend like I didn't.

My first marathon will be in the spring, and I may be overly ambitious, but I think with the right training, I might have a shot at sub-3, so here I am. A little about me, I just started running last April and have been doing around 50-55mpw for a while now, very comfortable at that level and very comfortable with 15 milers. I have a few 18-20 milers under my belt also, as well as one 26.25 mile long run gone wild back in December (3:32). Probably wasn't the smartest idea for a new runner, but I had worked up to 20 miles and I just wanted to see what it would feel like, wasn't horrible, but definitely gave me a healthy respect for the distance. After that I capped my long runs at 15 miles to train for a goal half this past March (my PR listed in my sig), and have just been cruising at about the same mileage over the summer. I haven't done a plan yet, in fact, I haven't even done any speed work yet, I just get out the door and run at whatever pace feels comfortable that day (around 8:00-8:30 in the heat lately, was hitting sub-8s regularly before it got hot), usually 7-8 miles daily and a long run on the weekends.

I'm currently planning on doing a Pfitz 18/70 plan starting in Nov for my March race, unless you guys think that a different plan might work better, I'm always open to suggestions and looking to learn.

I like the mileage base you're working on, but your times aren't quite there yet. I'd want to see 3 or 4 minutes off your HM time, 3 minutes off your 10k, and at least a minute off your 5k. And that doesn't account for it being your first marathon which is definitely not an insignificant detail. You've got a lot of time left, so if you get good training in between now and then you will have a chance. Pfitz is pretty popular around here, and the 18/70 in particular seems to be well used by the sub 3 guys.

Looks like you've got a HM on Sunday. Good luck with that and let us know how it goes.

Welcome dtothe2nd. Based on your race times and mileage base, I thing sub 3 is a stretch for the spring. I think you are 2 to 3 cycles.

Another Geezer Chase is in the books. I did not caught bY a HS CC runner and finished 3rd overall with a time of 11:34 (2 mile CC run). That's two nights in a row of racing in 90 plus degrees and dew points of 72.

Thanks for the honest feedback guys, I appreciate it. My main goal is actually to BQ (3:15), but I figured why not set the bar a lil higher. I do have a half on Sunday, but with the heat I don't expect great things, I think a sub-1:30 might still be doable (it was 40* out for my PR half).

Since I have the time, are there any 24 week plans out there? If not, what would be the best thing to do between now and November when I start the Pfitz plan? I should also mention that I plan to be about 20lbs lighter for the marathon, that should help a little.

Thanks for the honest feedback guys, I appreciate it. My main goal is actually to BQ (3:15), but I figured why not set the bar a lil higher. I do have a half on Sunday, but with the heat I don't expect great things, I think a sub-1:30 might still be doable (it was 40* out for my PR half).

Since I have the time, are there any 24 week plans out there? If not, what would be the best thing to do between now and November when I start the Pfitz plan? I should also mention that I plan to be about 20lbs lighter for the marathon, that should help a little.

If you can lose 20 lbs from your 1:28 half marathon (and have that to lose) you will have no problem going sub 3. It's actually pretty hard to lose weight marathon training.

The Jack Daniels Marathon Plans are 24 weeks. The first 6 weeks are just easy running with strides thrown in. I'd personally include a tempo of some kind.

If you can lose 20 lbs from your 1:28 half marathon (and have that to lose) you will have no problem going sub 3. It's actually pretty hard to lose weight marathon training.

The Jack Daniels Marathon Plans are 24 weeks. The first 6 weeks are just easy running with strides thrown in. I'd personally include a tempo of some kind.

What's the forecast for the HM?

I do have it to lose, just have to buckle down again. I dropped 85lbs last year, down to a low of 185 then went back up a little, I was around 195 for my PR half, which is where I am now. I think it's reasonable for me to get down to 175 if I focus on it.

So maybe just keep doing the easy mileage I've been running, but add in some strides and a tempo run every week?

Looks like mid-high 70s for my half, dewpoint will probably be mid 70s, gotta love the east coast.

Dtothe2nd: Don't be discouraged by a slow time this weekend. That dew point will impact your time. Period. As far as a Spring marathon time, that is a really long way out. Do a 10k or two and another HM late fall or winter to get a sense of how your training is going. You'd be just guessing at a goal this far out. My 5k pace became my HM pace in a little over 6 months last winter.

Dtothe2nd: Don't be discouraged by a slow time this weekend. That dew point will impact your time. Period. As far as a Spring marathon time, that is a really long way out. Do a 10k or two and another HM late fall or winter to get a sense of how your training is going. You'd be just guessing at a goal this far out. My 5k pace became my HM pace in a little over 6 months last winter.

Thanks, I won't be. The heat was brutal at this race last year (it was my first half when I ran it last year). I do have a few races scheduled over the winter and my running club has a 20k/25k/30k distance series to prep for this marathon, so I should have a good idea of where I'm at as the race gets closer.

For things sold in bulk you can just say 1/4 pound and no one will realize you were thinking 100g.

Distance you can just say yards and no one will realize you were thinking meters.

In my opinion: temperature is pretty annoying; driving speed is more annoying; volumes are the most annoying. What the hell is a gallon... three bags of milk? And don't even get me started on fluid ounces.

I also find it funny how the scales in the airport are in pounds but the signs all say MUST BE UNDER 21kg.

This question seems like a no brainer. After 2 weeks of rest, PT and stretching the pain has increased. Ditch the PT and stretching?

What does your PT say about this? If your injury has been diagnosed correctly, a good PT should be able to tell you what a typical rehab should look like. If he/she can't do that, you'll want to find a different PT.

For things sold in bulk you can just say 1/4 pound and no one will realize you were thinking 100g.

Distance you can just say yards and no one will realize you were thinking meters.

In my opinion: temperature is pretty annoying; driving speed is more annoying; volumes are the most annoying. What the hell is a gallon... three bags of milk? And don't even get me started on fluid ounces.

I also find it funny how the scales in the airport are in pounds but the signs all say MUST BE UNDER 21kg.

Totally agree. They screwed all the measurements in a big way. And the worst part - they continue doing it .

That's ridiculously hot. I think you can probably ignore the time, or at the very least treat it as a lowerbound.

That said, the 20k is pretty much the same (well, worse actually). When were those run? What have you done since then? Can we get some kind of timeline?

As mentioned, that was fahrenheit, perfect race conditions, could have done without the wind tho, but it was still a great race.

The 20k was part of the distance series for the Shamrock half, my PR race (they do a 10k/15k/20k series for the half). I ran it conservatively, since I was progressing so fast I wasn't sure what pace to shoot for at the half. After running the 20k at a 6:50 pace, I decided to shoot for 6:45 at the half and ended up running 6:44. My 10k PR is a little soft, I was battling some piriformis issues at the time, hadn't run for 10 days prior to the race and was in pain while racing. My mile was a couple of weeks ago in the heat, and it was my first mile. I'm looking forward to racing this fall/winter to see where I'm at.

Frank, it's a fun race, but the timing/weather definitely sucks. Although it is nice to jump in the ocean after the race.

For things sold in bulk you can just say 1/4 pound and no one will realize you were thinking 100g.

Distance you can just say yards and no one will realize you were thinking meters.

In my opinion: temperature is pretty annoying; driving speed is more annoying; volumes are the most annoying. What the hell is a gallon... three bags of milk? And don't even get me started on fluid ounces.

I also find it funny how the scales in the airport are in pounds but the signs all say MUST BE UNDER 21kg.

Thank God someone else said it. I still prefer Celsius. Fluid ounces and liters?? Why food is fl oz but liquid detergents and chemical are measured it l or ml. I'm guessing for export, still very annoying.

Looking for some advice. My marathon is 6 weeks out, and when I look into the race agenda in my region, I can't find a HM or even 10 miles race that fits my and my families' schedule 4 or 3 weeks out.

Also, I do not really like 'easy' long runs of 18 miles+ - I can't focus for that long and get really bored. And when I have planned those, I tend to find excuses too easily to not do them and replace them with something else, or I do them too fast.

To address these, would it be a good approach to include 2x in the next 4 weeks the following long run:

5km warm up

10km @ MP

10km @ HMP

5km warm down

totalling 30km, as a replacement for (long run + tune up race)?

I would still include 2-3 times VO2 max work and maybe 1-2 tempos in these 4 weeks, total.

After not being able to find a 10 K even remotely close to where I live for my first tune up race of the 18/85 plan I am off to drive over an hour to run a 5K, the world's worst predictor of a projected marathon. Hoping to be in the 18:35 to 18:40 range. PK awesome half, would love to know how you split that thing. A little bit of a Negative Split or right on the money the whole way?